I have gone to 12% from 15% BF. Not really trying it just happened. I cleaned my diet more. So here is my question I need to add 4 solid inches to my chest while doing this clean diet. Can someone help?
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I have gone to 12% from 15% BF. Not really trying it just happened. I cleaned my diet more. So here is my question I need to add 4 solid inches to my chest while doing this clean diet. Can someone help?
First that's a great feat. Congratulations on the fat loss. Now to add the 4 inches. What have you been doing for chest and back? Weather you are losing body fat or gaining muscle is going to be determined mostly by calories. As long as you are training with progressively heavy weight and intensity. Start by increasing your calories by 500 a day. Most of that being protein. Count calories, count everything. Focus on heavy compound movements in the gym. With an emphasis on back and chest. I am here for more but that is the basics to concentrate on.
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For chest I do
chest press- warm up 2 sets.. 230x6repsx2sets..210x6x2..180x6x2 130x6x2..110x6x2
flies (pec deck) - warm up 2 sets..210x6x2..160x6x2..130x6x2
cable cross over (I suc at these) hi med & low warm up 2 sets 45x6x2..25x6x2
incline press- warm up 2 sets..170x6x2..110x6x2
shoulder press-warm up 2 sets..135x4x2..80x6x2
back
reverse flies (pec dec) warm up 2 sets..160x6x2..130x6x2..110x6x2..80x5x2
lat pull down- warm up 2 sets..110x6x2..80x6x2
rows- warm up 2 sets.. 140x6x2..110x6x2..80x6x2
those are done on different days.
I know the weight is not a lot and some days I do more reps to failure on chest and back. I am 62 on TRT keeping test levels about 1000.
What should I change
Very nice. When you make small changes, sometimes over time they can add up to real differences. Keep it up, I want to hear you made it to single digit BF.
Your workout looks pretty good. Change up 1 thing at a time and start by increasing your calories and protein.Quote:
Originally Posted by dirtwarrior
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